sciatica exercises | sciatica pain relief exercises | sciatica physiotherapy

Sciatica pain exercises are a set of physical movements and stretches specifically designed to help alleviate discomfort and promote healing in individuals suffering from sciatica. Sciatica refers to the pain that radiates along the sciatic nerve, which extends from the lower back through the hips and buttocks and down each leg. The exercises aim to relieve pressure on the sciatic nerve, reduce inflammation, increase flexibility, and strengthen the surrounding muscles.
Hamstring Stretches: Lie on your back and gently raise one leg, keeping it straight. Use a towel or strap to hold onto the foot of the raised leg, and slowly pull it toward you until you feel a gentle stretch in the back of your leg. Hold for 20-30 seconds and then switch legs.
Piriformis Stretch: Sit on the edge of a chair and cross one ankle over the opposite knee. Gently lean forward, applying a slight pressure on the raised knee, until you feel a stretch in your buttock area. Hold for 20-30 seconds and switch sides.
Cat-Camel Stretch: Begin on your hands and knees, with your hands directly beneath your shoulders and knees below your hips. Arch your back upward, dropping your head and tucking your tailbone. Hold for a few seconds, then reverse the movement by arching your back downward, lifting your head, and extending your tailbone. Repeat this cycle several times.
Knee-to-Chest Stretch: Lie on your back with your legs extended. Bring one knee towards your chest, clasping your hands behind your thigh, and gently pull it closer to your body. Hold for 20-30 seconds, then switch legs.
Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles and gently press your lower back into the floor, tilting your pelvis upward. Hold for a few seconds, then release. Repeat this movement several times.
Wall Squats: Stand with your back against a wall and your feet hip-width apart. Slide down the wall, bending your knees, until your thighs are parallel to the floor. Hold this position for 10-15 seconds, then slowly rise back up. Repeat for 8-10 repetitions.
Core Strengthening Exercises: Building strength in your core muscles helps support your spine and reduce pressure on the sciatic nerve. Some effective exercises include plank variations, bridges, and pelvic tilts.
It's important to note that before starting any exercise program for sciatica, it's advisable to consult with a healthcare professional or a physical therapist. They can provide personalized guidance, evaluate your condition, and recommend exercises tailored to your specific needs. Additionally, it's essential to listen to your body and avoid overexertion or any movement that causes excessive pain.
Sciatica relief exercises
Sciatica pain management
Sciatica stretches
Sciatica strengthening exercises
Sciatica nerve exercises
Sciatica pain relief
Sciatica rehabilitation exercises
Sciatica home exercises
Sciatica physical therapy
Sciatica yoga poses
Sciatica exercises for back pain
Sciatica exercises for leg pain
Sciatica exercises for lower back pain
Sciatica exercises for buttock pain
Sciatica exercises for hip pain
Sciatica exercises for spinal health
Sciatica mobility exercises
Sciatica core exercises
Sciatica exercises for posture improvement
Sciatica exercises for flexibility
sciatica exercises | sciatica pain relief exercises | sciatica physiotherapy treatment | back pain
#sciatica #sciaticapain #sciaticnervepain #sciaticapaintreatment #sciaticarelief #sciaticapaintreatment #sciaticaexercises #sciaticasurgery
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[@shashikantbarge9476]

Friends sir ji has shown very effective exercise, please do these regularly for good results, Thanks sir ji for mostly my pain is relief, feeling fresh and relax 🌹🙏🌹

[@Sanjivaniheathsolution]

Thankyou sir for inspiring people, you are great.

[@bhageenetam6075]

Same problem

[@SantoshKumari-cu9lx]

🎉❤❤llll

[@RiteshKumar-yd2he]

​@@Sanjivaniheathsolutionl 8:02

[@gurpreetmehta651]

Sir aapka koi number h to please share kijiy.. as mujhe smjh ni aa rha k mere thigh me pain kis vjh se hai as meri back me pain nhi hai..but thigh me or ek knee me pain h last six months se

[@hemantshah3219]

जय श्री कृष्णा,
आप का समझाने का तरीका सर्वोत्तम, सभी व्यायाम/एक्सरसाइज सरल और सर्वोत्तम,
यदि मेरा सायटिका का दर्द ठीक हो जाता है तो मैं आप का बड़ा आभारी रहूंगा
💐🙏

[@Manojkumar-pj9ck]

Viprit karni yoga karo 15 din tume aaram milega 1 month mai tum kura thik ho javoge, ye mera gyarenti ,kyonki muje bhi citica huva tha ab mai bilkul thik ho gaya hu

[@ron.gameg1233]

बहुत अच्छी एक्सरसाइज बताइए आपने हृदय की गहराई से आपका धन्यवाद इससे मुझे लाभ प्राप्त हुआ

[@ajinkyapawar5443]

Sir, muzhe ek mahinese scitica ka bahut jada pain hota tha kal aap ki vdo dekhi or aaj me puri trikese thik ho gya.. 🙏🙏🙏🙏🙏🙏🙏🙏
Aapki 4 pilow exercise bohat hi useful hi

[@priyankasahu842]

Thankyou sir ji itna accha video banane ke liye 🙏🙏🙏😊

[@rashpalchandwan7958]

Right sir ji bahut achha gyan diya aapne very thanks 🙏🏿🙏🏿

[@madangaikwad8544]

Sir bahot aacha hai mere ghutne me dard hai back side se

[@shyampatel5087]

Thank sir Ji

[@sunitatrivedi6221]

Very nice and informative video. Very helpful for me. Thank you so much. 😊

[@rohitchavan8061]

Experience se bol raha hu ye sari exercise achhi hai... improvement milega vishwas rakhiye aur roz kariye

[@crajp9959]

Really fine exercise

[@jayeshjoshi6526]

बहुत ही अच्छी जानकारी दी हैं सर इस एक्साइज से बहुत अच्छा लगता हैं

[@Sanjivaniheathsolution]

🙏🙏

[@sunitabaria3311]

Thanks..

[@ganganaikg5792]

Thank u for your best efforts in educating

[@Sanjivaniheathsolution]

So nice of you

[@saudagarpatil2149]

Thanks sir

[@KishoriMandal-ik5nm]

Thanks

[@salehashaikh3173]

Thanks very much sir

[@AnitaSharma-kh1xk]

Thank you

[@sarbjeetdhaliwal5475]

Thanks.

[@ravindrapawar3484]

Very kind of you for showing the excercise, I am 74 years old with lean structure. can I do it?

[@Sanjivaniheathsolution]

Yes sir

[@budhramnarsot4389]

Bahut acchi tarah samjhaya bahut badhiya

[@ruchikaarora3300]

Help ful video sir
Kya sciatica hone par ye exercise hamesha hi krni hogi
Kya dabi hui sciatica nerve kabhi nhi niklegi???😢😢

[@Sanjivaniheathsolution]

Thik hone ke bad nhi karna hai exercise

[@dks-health.tips-guide]

Osteopathy wale ke pass dabi nas Khul jati h .mai gauranteed se bol raha hu.technical ilaj se thik ho jayega.

[@sarojbawane4458]

मदत करो सर

[@Khancure]

Permanent cure bhi hai

[@madhusudanjoshi467]

Thanks for guidence

[@cspandey999]

बहुत अच्छा वीडियो है।

[@renupuri250]

Dr sahib app kaha practice kar rahe hai

[@pushpamalik5864]

Thanku bhaiya sayad mujhe aaram ho rha h

[@binagyaneshwaran3864]

Thanku bahut achcha aapne bataya 🙏💐

[@sadhanatiwari2836]

Ik sir thanks muze bahot back pen, siyatika ka dard hai होमियोपैथी दवा chalu hai 👏👍🙏😊

[@ranjanram681]

Konsi homeopathy medicine le rahe hai

[@Healthylife7788]

​@@ranjanram681 Apka siatika problem he

[@ranjanram681]

@@Healthylife7788 are mai bahut pareshan hun, back pain, knee pain se

[@Healthylife7788]

@@ranjanram681 abhi thik huwa he yaa nehi konsi medicine liya plz bata dijiye

[@JuberShah-u2h]

R71 lo

[@bhuriyahiteshkumargulabsin7883]

Very nice 🙏🙏🌹🌹

[@Sanjivaniheathsolution]

Thanks a lot

[@chimanlalpatel5200]

Vary nice exercise

[@anjaligarg2966]

Sir surrering from unbearable pain, unable to walk or stand, wt put on hota ja raha.

[@AyeshaBee-go2sj]

Very nice and exrcise yoga class 👌👌👌😘😘😘

[@chimanlalpatel5200]

Nice video

[@prakashjoshi4763]

Sir mera acsidant ho gaya tha jisme meri hip crack ho gayi thi operation ho gaya 2 month complete ho gaye mera per jhnjhnat krta hai exercise kar skta hu right side

[@kiratmehrok3980]

Very nice information

[@SantosDage]

supar mahiti sagitali beta

[@banikalitagayan2569]

Thank you.

[@chandrashekhar-verma]

Sir मैं ऑपरेशन कराया हूँ 1 साल हुवा है तो मैं इस एक्सरसाइज़ को कर सकता हूं या नहीं please reply kar dena sir

[@gajananchavan7432]

बहूत अच्छा जानकारी उपाय है

[@ishwarnale5196]

Nice. Video

[@Sanjivaniheathsolution]

Thanks

[@vaishalikadam7946]

धन्यवाद आपसेअचछी जानकारी मिल रही है .

[@prabhabhatt4398]

Thank you so much sir

[@DinkarShingade-tf6fq]

1. nombar Sir🙏🙏🙏🙏

[@rinkuff0769]

Sir aapke vidio dhak ka aacha laga

[@jagadishthakar7574]

Nice information ❤🙏

[@hitmanthakor9762]

सरस विडियो खूब खूब धन्यवाद

[@Sanjivaniheathsolution]

🙏🏻🙏🏻

[@hkcreation9554]

Agar rid ki haddi me gap ho to Kiya exercise kar sakte h

[@pallavipatil2528]

Jinko.split disc ka prob Hain wo bhi ye excercise kar sakte hain kya?

[@Sanjivaniheathsolution]

Yes, but jis step se pain badhta hai agar to wo step nhi

[@pervezkhan3730]

Very good bhai

[@ishwarsharma2711]

So effective sir

[@saifeeindia1580]

Sir mere father ki sleep disc surgery hui hai 5 Month before, unko aram nhi mila hai ... Kya unko physiotherapy krwa skte hai? Kyunki surgery ki jagah samvedansheel hai..unko koolon pe or sleep disc ki jagah pr ab bhi dabav hai ,Dard hai 2 minutes baith pate hai Dard hone lgta hai
Kya apne koi aisa patient thik kiya hai jisko spine surgery fail ho gyi ho??

[@Sanjivaniheathsolution]

Consult nearest physiotherapy to further exercise. Because without study of case can't say any.

[@digitalmoluempire]

Kya endoscopic spine surgery karvayi thi

[@aswinikumarbehera8933]

Sir 3days dard khatam ho jayega

[@sanjaytambe7703]

Thanku Sir ji 🙏

[@MOOD_FF_14_]

Sir Mujhe right hand soulder or leg full and feet main bhi pain rahta hai help pls

[@Sanjivaniheathsolution]

Vitamin D3 60k ka tablet 8 weeks len.weekly 1tab

[@Ram_ke_bhakt20]

Sir mujhe bhi satika problem h exercise karti hu to problem jada ho jati h please kuch salutation bataye

[@Sanjivaniheathsolution]

Aap ye video dekhiye th-cam.com/video/AMbYvQtKqpc/w-d-xo.html

[@minakdass6696]

Great information sir 🙏

[@manishabose6569]

Thank you God bless you 🙏

[@rajkumarbarman5417]

I have been suffering from back pain and knee pain for 3 yes, Therapy has cured 80% but not cured completely, How to cure perm anently?

[@krishnakhadka5788]

sir mera mri report me disk ke problem dekhae da. bola sarjari garna parega sarjari thik he sir

[@akashtiwari4784]

kya exercise se sytica permanemt thik ho sakta hai ?

[@Jiggy191]

Ha

[@akashtiwari4784]

@@Jiggy191 Apko sciatica hua tha kya??
Aur abhi thik ho gya hai kya ??
Agar thik ho gya hai to please guide kare ki mujhe kya karna chahiye

[@Healthylife7788]

​@@akashtiwari4784apka problem thik huwa he yaa nehi mujhe bhi same problem he

[@Healthylife7788]

​@@Jiggy191Apka problem thik huwa he yaa nehi mujhe bhi same problem he

[@princykumari5833]

Super sir

[@mohdrafesaifi6208]

Mujhe aapki video bahut acchi lgi sir meri kamar ki nas dabi Hui hai or sunni bhi hori tatti peshab ka pta nhi chalta hai mri bhi krai hai sunni khatam karne k liye kuch btayen sir please reply

[@tabreztabrez5601]

Very effective sir Thanks

[@Sanjivaniheathsolution]

Most welcome

[@SanjayPatel-op1cb]

Great information sir 👍 👏 👌 🙏 😇

[@piyamekup93]

Sir muje 9 month se yr pain bhut presan kr rha MRi m report normal h medicine no wrk pls btaiye kuch swelling bhi h legs hips pure legs m pain hora h ab

[@anzarulhaqabbasi4355]

Sir, MRI report main L5 nerve ko press Kar rahi h. Plz suggest.

[@anzarulhaqabbasi4355]

Pain in left leg.

[@7462rajat]

Hope with the bless of my lord Mahadev I will get well soon... pain is unbearable... I can't walk at all... wish no one get such pain...

[@koushalkishorpatel7533]

Sir jay hind, Meri age 58 yrar hai. Meri kamar our ghutne bich chalne se dard hota hai dabae our Ex. Bataen dhanybad.

[@seemapatel1730]

mujhe MRI karane me dar lagta hai koi or option hai kya mujhe b problm y bohot

[@shankardmishra121]

Dhanyvad

[@amank77701]

Thankyou So Much Sir 😊❤🙏

[@Sanjivaniheathsolution]

Most welcome 😊

[@arunverma1830]

Thnxxxx

[@Shaileshyadav-t8h]

Dar se pair mai dard aa raha hai to kya kru sir

[@Shanker_Singh_62]

Congratulations for 60k Subscribers ❤🙏. *I have Weak muscles and Weak bone* .. Weak Spine \ Backbone.. 🙏🙏 रीढ़ की हड्डी \. कमर बार. बार झुक जाता है..स्पाइन (Spine \Backbone) को सीधा रखने में दिक्कत होता है.. if Possible Suggestions some yoga Excercise 🙏🙏🙏

[@jayaa1819]

iska permanant solution kya he sir ???

[@gayatrishimpi8999]

Sir ,ye exercise sciatica patient ko lifetime karna he kya

[@Manojkumar-pj9ck]

Viprit karni yoga karo bhaya

[@sabhyatapathak8577]

Sir L4L5 minar problem h ar right side kv kv chamak aati h sir kaun sa exercise kru jo thik ho jaye

[@mahendrasinghrajak3852]

Thnxx sir

[@devisingh5901]

बहुत आभार आपका

[@Sanjivaniheathsolution]

🙏🙏

[@rajdulari7224]

Kya uterus and ovaries removed patients bhi kar sakte hain

[@Sanjivaniheathsolution]

Remove huye agar 1 saal ho gaye to kar sakte hain.earlier wale nhi

[@sharadautsar4634]

If with in 3 days workout from this exercise I willl

[@kanaksinha5499]

Thanku sir

[@hausilasingh8796]

Kamar Dard, L4L5. S1 MRI me hai, Kindly tell me solution .

[@Sanjivaniheathsolution]

Report send karen please

[@gurjindsingh6315]

Good g

[@GurleenKaur-ug4mb]

Sir mare leg m continuesly pain ho rhe hai ,raat ko neend v nhi aa rhe pls kush btao es k regarding

[@mr.ganeshpatil3418]

Sir mere report me Dr. Bol rahe hai ki l4 l5 s1 gyap pada hua hai age hai 28 please kuch bataye sir

[@Healthylife7788]

Apka problem thik huwa he yaa nehi

[@SunilYadav-rm8hh]

बहुत बहुत धन्यवाद

[@Sanjivaniheathsolution]

Thanks

[@sandhyamukherjee9981]

​@@Sanjivaniheathsolution😂😮

[@RashmiGupta-zl4zb]

First three exercise are being done by me daily 😊

[@Sanjivaniheathsolution]

Good

[@shivaundesai6756]

Any benefits

[@Your_Nikki7]

Sir mera paar se le ke hth mein karant jasa lagta hai to kya kru bilkul cala ni ja raha

[@kumundinixess9753]

Thanks Sir Ji

[@putulkumari4918]

Very effective

[@channamalleshammanagi530]

I Do Last two month but no any one good Resalt

[@Sanjivaniheathsolution]

May be other problem

[@awaisyousaf6400]

Sir I have tingling and thumbness in thigh near knee when I lay down. It start from my near my knee and goes to upper side of thigh.

[@awaisyousaf6400]

I just bandage my thigh and knee für 4 days then thumbless and tingling gone.

[@harishkhatik9386]

​@@awaisyousaf6400🙏🙏🙏😂😂😂😂😂😂

[@pujasahu1406]

Thank u sir,Please koi exercise ILD problem k liye bi btaiye.
Oxygen maintain aur heartbeat slow rakhne k liye.Meri sister abi 10 din ICU me reh kr ayi hai..unko yhi problem diagnose hua hai.

[@leenapatil6094]

Sir mera paav ka 2nd finger k niche pain hai ...means panje me pain hai....thoda bhi walk kiya to panja dard karata hai ...kamar me bilkul dard nahi hai...aap k bataye excercise se farak padega kya ...please reply

[@Sanjivaniheathsolution]

Sirf panje ke ungaliyan ko movement karaye aage pichhe 5 minutes subah sham

[@jatinrangra9738]

sir mein army me hu or mujhe ye pain hota hai....or merese running nhi ho paa rhi hai ...chlna muskil ho rha hai...kya kr skta hu please bta dijiye

[@Sanjivaniheathsolution]

Start excuses

[@mannuverma7949]

Sir exercise se relief nahi mil raha hain pain bhad or gya h

[@aninditaghosh514]

Sirji mera right leg upor komorka pichese knee tak bohut pain ho raha hay.chal nehi pa. Raha hay.
Mera mri aur exray report hay

[@shankarkangane1601]

Very good

[@geetadwivedi547]

Sir belt laga kar karna hai?

[@Sanjivaniheathsolution]

No

[@niranjanshah1165]

Are Bhai ek se Dscp pain killer injections bhi Liye bahut sare,
Left hip pain

[@sushamasawai2796]

मुझे सर से लेकरं कमर पिंडरी,हात,पाव में जलन और दर्द रात दिन होता है.

[@raghavbhartiya3616]

Baba ramdev ko follow Karo aap., Or hi sake to haridwar aashram me chale jao

[@RadhaVerma-cx9nx]

Aashram me ?????​@@raghavbhartiya3616